Big boy needs to strip out, here's the plan, plz review and critique.

Taman, this was me Feb 2010, 247 lbs..even peaked at 260. I am now what you see in the avatar and been as low as 192 ripped. Now that I know how to diet effectively, I can bulk cleanly and strip without losing much muscle..

I preface by saying it takes alot of courage to be where you are and wanna face/meet it head on; posting pics as well takes it even further 1 step....

Im not to chime in much other than dont quit..never give up..dont get complacent and dont listen to negativity..Good luck friend.

Thank you Sir. Don`t need luck, got determination, the basis that I have done this before, a loving wife & kids plus a cool ,knowledgeable & awesome community to both aid & hold me accountable! I would've blown off deadlifts etc. Wednesday morn if not 4 thinking about the crap I would get 4 not following through here : )

Thank you Sir. Don`t need luck, got determination, the basis that I have done this before, a loving wife & kids plus a cool ,knowledgeable & awesome community to both aid & hold me accountable! I would've blown off deadlifts etc. Wednesday morn if not 4 thinking about the crap I would get 4 not following through here : )

Excellent notion. My first 2-3 mos were difficult, but have some great bros here who helped aid me...

Excellent notion. My first 2-3 mos were difficult, but have some great bros here who helped aid me...

Im subbin to follow, encourage, and yes, hold you accountable!

Awesome and welcome aboard, the more the merrier!

Today was a bit weird for the macro percentages, leaning closer to keto, but not really. Like I said earlier, more concerned about hitting at least 200g protein and at or under my overall calorie targets.

2780 total cals, 182 carb, 203 protein, 130 fat, estimated out put of 3711 for a deficit of 931. Weekly "Tale of the tape" coming up on Tuesday, getting excited. In all honesty, I will probably weigh myself at work tomorrow but not count it until Tuesdays weigh in.

Tonight was a really nice break, got to the Y, did some HIIT on the REcumbant Elliptical (Nufit), with a twist. Warmed up with resistance at 3/10 for 2 min, then 10 20/40 Intensity Intervals where I ramped the resistance to 5/10 and pushed to about 160 steps/minute, coasted at 3 till about 20 minutes then a 1 minute cool down at level 1. (155 cal). Went into the weight room and did just some light work on the rotator cuff, hit the shower and did some hot/cold contrast therapy on the shoulder, hit the sauna, cooled down and then about 10 minutes in whirlpool. I could get used to this, but this **** will not get me to where I want to be and I would get bored with it soon enough, but is a nice change of pace.

Then I came home and spent about another 1/2 an hr blowing snow out the driveway, which is good because it helped me compensate for some poor dietary choices this morning (let's just say I had a moment of weakness.)

Ok, kicked up the cardio another notch (for me) again tonight, still used the NuFit, 20/40 HIIT with varying intesity/resistance from 3/10 on the coast mode, 5/10 on the sprint mode and busted my hump to try to hit 170+ steps/minute, did 15 cycles this way, then coasted at 3 for about another 8 minutes for a total of 26 minutes, 231 calories burnt. Threw in some ab work then hit the sauna and whirlpool. As I have eluded to, am getting the itch to get back to the iron.

Awesome news, discovered this morning that I have dropped close enough to 300 that I can now use the scale with electric impedence BF measure on it the wife got me for Christmas. I will now shift all weigh ins to this scale. This morning it had me at 306.6 and 33.1% BF and 47%hydration. I know the BF measure is not the most accurate on these and fluxuates depending on hydration levels, so I plan on reporting the hydration levels along with the BF so we can compare apples to apples so to speak. Regardless, it is more of a means to get a general idea and track progress.

Changed up the cardio again today to keep it interesting. Did the HIIT thing with resistance set at 5 for the hard parts, 3 for the coasting part. Except this time I did 10 cycles with a 30/30 flavor which really pushed the envelope for me, then coasted for another 15 minutes (255 total cals burned.)

Today's dietary totals 3034, 388 carbs (damn I have been letting the carbs hit the high side this week), 199 protein, 80 fats.

Jan 16, 2011
Name: Day 1, wk 1 (hellz yeah, relit the fire!)
Start Time: 02:35 PM
End Time: 03:55 PM
Duration: 01:20
Location: Williams Cnty Y
Mood: Energized and Ready!
Notes: Ended the rest week a day early, had the chance to lift with a friend and jumped on it. Also had a nice cardio session after 30/30 HIIT, 12 cycles on NuStep, pushing 170+ steps per minute (actually hit 180 on some cycles but could not maintain it.) Then coasted for another 7 minutes for 20 total, 173 cals burned. To be honest, I had to do something to make up a bit for letting the diet slip over the weekend.

Just reading over this it sounds like you know what you are doing. It looks like things are going well and the weight is coming off. I can say that working out and eating clean are the easiest ways to drop the weight. I may have never been that big but I was big for my frame and dropped about 60 lbs back in 08 hand have kept roughly 35 of it off or so, but have also put on much more muscle in the mean. As of right now I am about 180 and 15% BF. So its been a huge step from the 215 and 25 - 30 I was back in 08.

Keep up the great work and I look forward to following your journey to a healthy life.

Just reading over this it sounds like you know what you are doing. It looks like things are going well and the weight is coming off. I can say that working out and eating clean are the easiest ways to drop the weight. I may have never been that big but I was big for my frame and dropped about 60 lbs back in 08 hand have kept roughly 35 of it off or so, but have also put on much more muscle in the mean. As of right now I am about 180 and 15% BF. So its been a huge step from the 215 and 25 - 30 I was back in 08.

Keep up the great work and I look forward to following your journey to a healthy life.

Welcome aboard sir, always up for some one new to follow and keep me accountable

Back on track with the diet: 2428 cals in, (251 carb, 213 protein, 63 fat) estimated output 4795 for a deficit of 2367.

I can't wait to get back into my routines with the big lifts. Lately I have been doing some pretty crazy workouts created by a friend, but the results have been there... I would/do burn on average of roughly 1k calories per workout..(weights and body weight). No cardio.

I am in this for the long run of being healthy and living. So I will hold you accountable and follow you journey along with starting my own here soon. At the end of this month I have a kickass event called the warrior dash to partake in then it will be back to working on my strength and not worrying about size.

I can't wait to get back into my routines with the big lifts. Lately I have been doing some pretty crazy workouts created by a friend, but the results have been there... I would/do burn on average of roughly 1k calories per workout..(weights and body weight). No cardio.

I am in this for the long run of being healthy and living. So I will hold you accountable and follow you journey along with starting my own here soon. At the end of this month I have a kickass event called the warrior dash to partake in then it will be back to working on my strength and not worrying about size.

Warrior Dash? Sounds cool. Got any links for more info, to be more familiar with it?

This weeks "tale of the tape": wt: 305.6, waist: 48 ( was more strict on my measuring technique), BF32.4 @ 47%hydration measured via Electrical Impedance method. That is a total of 16.4 lbs, 4.5 inches since we started and 5lbs, 3/4 of an inch since last weeks "tale"! Am overall pleased but can't help but wonder what it would have been if I had not let the diet slide over the weekend? Live and learn.

Followed this up with 100 crunches spread out over 3 sets with minimum rest between sets (60/25/15). Then we did some 30/30 HIIT x8 cycles at 6/10 and 4/10 resistance on cross trainer, then coasted for another ten min for a total of 115 cals.

Today's "Tale of the tape" Weight 303 lbs, waist 48. That is down another 2.6 pounds from last week with no change on the waist, overall totals of 19 lbs and still 3.5 on the waist. Not a bad week after all.

Today's dietary info: 2891 cal (325 carb, 219 pro, 87 fat) with an estimated output of 4796 for a deficit of 1905. In a more concrete note, I was able to go to the 9th notch on my heavy belt tonight (using what I call the "fatboy" method which is to wrap the end around a vertical bar (like in Smith Machine) and lean back) this is a first since I was like 245. Problem is I have one notch left and doubt my old belt will still fit when I get there LOL.
__________________

Notes: Warmed up with 4 minutes on elliptical, just enough to get a sweat going with my hoodie up.

# Exercise Name Set Lbs. Reps
1 Barbell Squat
#1 335 8
#2 375 6
#3 405 4
#4 435 1
Needed a bit of help at the bottom for the 435 set, so I cannot claim it as a new max yet. Set 1 at 335 was done with no belt.

Date: Jan 31, 2011
Name: Day 2, wk 3 (day 35 of strip cycle)
Start Time: 05:40 PM
End Time: 07:00 PM
Duration: 01:20
Location:
Mood: Not In The Mood To Workout
Notes: Got a late start, did not plan on lifting tonight but with a huge storm coming in, figured I had better get it done while I could. Did not even have my pre-w/o sups or wrestling shoes. No excuse, just saying.

1 Hack Squat
#1 360 8
#2 360 6
#3 360 6
#4 360 6

2 Barbell Deadlift
#1 335 7
#2 365 4
#3 385 2
Went for 415 last set, did not hit it. Also went barefoot because I hated the heel raise from my running shoes.